The Octagon | Prarie Lane Swing School

Temp 22 degrees

Q: Bloodshot

PAX: Mufasa, Space Bar, Black Flag, RollBar, Patton RESPECT, Doppler, Slow Pitch, Safe Ride, ChipNDale, MotherGoose, Retweet, Stella, Zebo, Kingpin, Wentworth, DrThunder, RoomService, Folsom, Othello.

Bloodshot stated the F3 mission, core principles, and disclaimer followed by a mosey to the other side of the Octagon for warm a Rama.

WAR x 15 reps

SSH

Chinooks

Windmills

Tappy taps

High knees

Prethang

Marvel warmup

Peter parker: 15 IC

Iron Hulk: Merkin : air press 1:4 x5

Thor : big boy : American hammer 1:4 x5

Thang

Crescent moon: divide into groups of 4. 3 stations. Station 1 by the shovel flags. Station 2 by the west parking lot. Station 3 along wall facing basketball court. Group 4 run from 1 to 2 is the push.

Station 1

15 reps each exercise. Rinse/ repeat until pushed

B Burpees

L lunges, forward each leg

I imperial walkers IC

M merkins

P Plank Jacks IC

S (air Squats)

Station 2

15 reps each exercise. Rinse/ repeat until pushed

B Burpees

O Over head Claps

M Merkins

B Big Boys

S Squats

Station 3

Wall sits c cherry pickers IC x 30

Balls to the Walls x 30 seconds

6mom

Flutter kicks

Heal touches

Leg raises

LBC

Crunchy frog

Hammer

COT

At this time of year we reflect on the past and reevaluate our future goals. We think about our inner Demons that challenge our souls. We think about our accomplishments and our trajectory.

RIGHT NOW you’re here as HIM planting, growing, and serving. **that’s a great start for 6:15 am!! Be great today PAX!

Quote:

“what lies behind us and lies before us are small matters compared to what lies within us. And when we bring what is within out into the world, miracles happen.”

-Ralph Waldo Emerson

F3Omaha - 1519 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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